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  6. Tofu vs. Powdered milk

Tofu vs. Powdered milk — In-Depth Nutrition Comparison

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How are tofu and powdered milk different?

  • Tofu is richer in manganese, copper, and iron, while powdered milk is higher in vitamin B12, vitamin B2, phosphorus, vitamin B5, and potassium.
  • Powdered milk covers your daily need for vitamin B12, 135% more than tofu.
  • Tofu contains 30 times more manganese than powdered milk. Tofu contains 1.181mg of manganese, while powdered milk contains 0.04mg.
  • Tofu is lower in saturated fat.
  • Powdered milk has a higher glycemic index (32) than tofu (15).

Tofu, raw, firm, prepared with calcium sulfate and Milk, dry, whole, without added vitamin D types were used in this article.

Infographic

Tofu vs Powdered milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +466%
Contains more CopperCopper +372.5%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +2852.5%
Contains more MagnesiumMagnesium +46.6%
Contains more CalciumCalcium +33.5%
Contains more PotassiumPotassium +461.2%
Contains more ZincZinc +112.7%
Contains more PhosphorusPhosphorus +308.4%
~equal in Selenium ~16.3µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +79.1%
Contains more Vitamin B2Vitamin B2 +1081.4%
Contains more Vitamin B3Vitamin B3 +69.6%
Contains more Vitamin B5Vitamin B5 +1607.5%
Contains more Vitamin B6Vitamin B6 +228.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +27.6%

All nutrients comparison - raw data values

Nutrient Tofu Powdered milk DV% diff.
Vitamin B12 0µg 3.25µg 135%
Vitamin B2 0.102mg 1.205mg 85%
Phosphorus 190mg 776mg 84%
Saturated fat 1.261g 16.742g 70%
Manganese 1.181mg 0.04mg 50%
Vitamin B5 0.133mg 2.271mg 43%
Copper 0.378mg 0.08mg 33%
Cholesterol 0mg 97mg 32%
Potassium 237mg 1330mg 32%
Vitamin A 258µg 29%
Fats 8.72g 26.71g 28%
Polyunsaturated fat 4.921g 0.665g 28%
Iron 2.66mg 0.47mg 27%
Calcium 683mg 912mg 23%
Choline 117.4mg 21%
Protein 17.27g 26.32g 18%
Calories 144kcal 496kcal 18%
Sodium 14mg 371mg 16%
Zinc 1.57mg 3.34mg 16%
Vitamin B6 0.092mg 0.302mg 16%
Monounsaturated fat 1.925g 7.924g 15%
Carbs 2.78g 38.42g 12%
Vitamin B1 0.158mg 0.283mg 10%
Fiber 2.3g 0g 9%
Vitamin C 0.2mg 8.6mg 9%
Magnesium 58mg 85mg 6%
Vitamin E 0.58mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Selenium 17.4µg 16.3µg 2%
Folate 29µg 37µg 2%
Vitamin K 2.2µg 2%
Vitamin B3 0.381mg 0.646mg 2%
Net carbs 0.48g 38.42g N/A
Sugar 38.42g N/A
Tryptophan 0.235mg 0.371mg 0%
Threonine 0.785mg 1.188mg 0%
Isoleucine 0.849mg 1.592mg 0%
Leucine 1.392mg 2.578mg 0%
Lysine 0.883mg 2.087mg 0%
Methionine 0.211mg 0.66mg 0%
Phenylalanine 0.835mg 1.271mg 0%
Valine 0.87mg 1.762mg 0%
Histidine 0.431mg 0.714mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +2727.1%
Contains more ProteinProtein +52.4%
Contains more FatsFats +206.3%
Contains more CarbsCarbs +1282%
Contains more OtherOther +334.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Poly. FatPolyunsaturated fat +640%
Contains more Mono. FatMonounsaturated fat +311.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.